25 Jun 2025

The importance of good nutrition and hydration on football players cannot be over emphasised. 

In fact, according to British Journal of Sports Medicine, a healthy diet focusing on ‘food first’ may help players to limit the risk of becoming ill or suffering an injury.  It says consuming appropriate and adequate nutrients, such as carbohydrates, and proteins, before and after matches and high-intensity training sessions can help to support a player’s performance and speed up recovery. 

It is against this background that Botswana senior women national football team, The Mares Dr Saone van Zyl has put the team on well-structured diet to ensure that they are fit and ready for the TotalEnergies CAF Women Africa Cup of Nations, which start on July 5.

The diet, she said encompassed carbohydrates, proteins, vegetables and fruits. The diet, she said would also ensure that they had ample energy for the training sessions, as it also focused on muscle repair after their training sessions, which were derived from the proteins. 

Furthermore, she said fruits and vegetables helped to boost the immune system, adding that they were also trying to avoid oily and sugary foods, which caused energy spikes, as well as fatty foods, which slowed down digestion. 

“So far, I will say the team is doing well in terms of following the diet plan. We are cautious even on salt intake,” she said. ENDS